Nuts & Seeds
Nutrition facts for common nuts and seeds — rich in healthy fats, protein, fiber, and micronutrients.
All Nuts & Seeds
Almonds
Calories, vitamin E, magnesium, and monounsaturated fat per ounce.
Walnuts
Calories, omega-3 ALA, polyphenols, and magnesium per ounce.
Chia Seeds
Calories, omega-3 ALA, fibre, calcium, and magnesium per ounce.
Flax Seeds
Calories, omega-3 ALA, lignans, and fibre per ounce.
Pumpkin Seeds
Calories, magnesium, zinc, iron, and protein per ounce.
Why Nuts & Seeds Matter
Nuts and seeds are concentrated sources of healthy fats, protein, fiber, vitamin E, magnesium, and (in some cases) omega-3 fatty acids. Studies consistently link regular nut consumption to better heart health.
Portion Awareness
Nuts and seeds are calorie-dense — a small handful (about 28 g) is a typical serving. They're easy to over-eat if you snack straight from a bag. Pair them with fruit, yogurt, or salads to make portions more satisfying.
How to Include Them
- A small handful as a snack alongside fruit.
- Sprinkled over yogurt, oatmeal, or breakfast cereal.
- Added to salads for crunch and healthy fat.
- Blended into smoothies, pesto, or seed butters.
- Ground and baked into bread, muffins, or energy bars.
Frequently Asked Questions
Are nuts fattening?
Nuts are calorie-dense, but studies show people who eat them regularly tend to maintain a healthy weight. The fiber, protein, and fat keep you full.
Which nuts have the most omega-3?
Walnuts and flax seeds are the best plant sources of omega-3 ALA. Salmon and other fatty fish provide EPA and DHA.
Should I soak nuts before eating?
Soaking can soften them and reduce phytates, which slightly improves mineral absorption. It's optional, not necessary.